Back Tight on the Rise

Oct 28th, 2014

Category: Competitor

Back Tight on the Rise

Manny - So Flye

Manny – So Flye

Warm-up
With a barbell
3 rounds
5 snatch grip deadlifts
5 push press
5 strict c2b pull ups
10 shoulder taps
Then 2 sets of 10 back extensions with some weight on a barbell

Strength
Push-press
Work up to a 1 RM
Snatch Grip Deadlift
3-3-3-3
105-115% of 1RM Snatch
*lead with the chest

WOD
4 Rounds
9 Strict Hanstand Push-ups
7 Deadlifts
5 Muscle-ups

Games 355,225
Regional 315, 205
Open 275, 185

DISCUSSION 5 Comments

  1. Manny Rodriguez 10/29/2014 at 11:53 am

    Pp 245×1 PR not bad after 2.5 wks off
    Snatch grip dl 225×3
    Wod 11:00 @225

  2. biscoe 10/29/2014 at 12:47 am

    push press x1: 245
    snatch grip dl x3: 235
    wod: 12:12 w/ 3 mups

  3. Michael McGuire 10/28/2014 at 9:11 pm

    Push press: 235#
    Snatch grip DL- up to 225#
    WOD-15:02 @ Games

    Did extra conditioning work with Hyatt.

  4. Heather 10/28/2014 at 8:35 pm

    Push press: 140
    Snatch deadlifts: Stayed light up to 155
    Wod: 16:34 using red band for strict hspu and 3 mup attempts each round.

    I need to work on mups from the skinny rings….I am not Kipping and turning over the same:-/

  5. Crowley 10/28/2014 at 12:55 pm

    push press: 245 – PR
    snatch grip DL: 225
    wod: 14:41 – 315 DL, 3 MUs rounds 2-4 (I think I need remedial MU practice, my MUs have been awful lately)